1. 3sets x 30 sec Alternating Isometric High Knee Wall Push (1min rest each set)
sets x 100m sprint (100% max effort, 2min rest in between sets)                                                                    

2. "Twisted Annie" 25min time cap              

100-80-60-40-20 Single Unders      
50-40-30-20-10 Leg Raises                                                
(after every round, 100m run with MB 20/14. No dropping of MB, a penalty of 10 Air Squats if you drop it)